Q: I am a 24-year-old girl with weight 49kg and height 5'2 inches. I am getting married in two months. Will you please give me some tips on how to shed fat from belly and hips region? Sadaf ShahA: Your measurements are perfectly alright. You really don't need to lose any weight. To lose weight around your hips and tummy region you have to bring some changes in your lifestyle. You should do some physical activity daily to get your body in shape if it isn't. Your diet should be low in fat at least 20g fat/day. Take a low calorie diet but not less than 1000kcal. It will be better for you to start with aerobic exercise; which can be swimming, walking and jogging etc. One hour of aerobic exercise will help you in burning 350kcal/day. With swimming per hour you will burn around 600kcal. Cycling for an hour helps you burn between 400-700kcal. Since you only have two months you need to work very hard. You are not overweight so you will just have to workout to get your body in shape which is possible by becoming physically active.
Weight Loss After PregnancyQ: I am a 27-year-old married woman with weight 78kg and height 5 feet and 7 inches. Please suggest a diet plan for me to quickly lose weight? It's important to mention here that my 6-month- old baby depends on my feed. Dr. Afshan Irfan
A: You need to reduce around 20kg to be in shape. But after delivery it takes almost a year to achieve the target. As you are also lactating, your caloric requirement should not be less than 2500kcal. It would be ideal for you to drink a glass of skimmed milk before every meal. It will keep you energetic the whole day. It will also be good for you to walk for at least 40 minutes five days a week. Here's a diet plan for you: have a boiled egg with brown breads for breakfast. For midmorning have a glass of skimmed milk. In lunch enjoy a chappati of brown atta along with a cup of daal or vegetables. In evening again have a glass of skimmed milk with wheat biscuits. For dinner have chappati with proteins which you can get from chicken, yogurt or cheese. Your physician would advice you to take multivitamins according to your micronutrient requirement. Do take vitamin C in the morning and for hunger pangs utilization of citrus fruits is ideal in weight reduction.
Need Diet PlanQ: I am a 40-year-old lady with height 50 feet and weight 99kg. I have tried several diet plans but still have not lost even a single kg. Can you suggest a diet plan for me that may help in weight reduction? Anon
A: According to your age and weight you need to reduce 40kg. It is a huge target but with determination I am sure you will achieve it. You need strong motivation from your family and friends and a positive change in your lifestyle. Weigh your self only once a week to check your progress. It is suggested to get yourself examined by a consultant nutritionist. He will check your medical history along with complete physical examination. There could be several reasons of your weight gain; it could be that obesity runs in your family, a hormonal problem or as a side effect of certain medicines like steroids. Make a food diary for your self and write in it your daily intake of calories. Decrease your salt intake and take proper sleep. It will be better for you to shed off these extra kilos otherwise you can suffer from severe health complications like diabetes, hypertension, sleeping disorders, breathlessness and depression.
Diet F•or HIV Positive PatientsQ: My job is to work with people having HIV & AIDS. I need some health tips for them. How can they improve their health and boost up the immune system? Shafiqur Rehman, National AIDS Control Programme, Ministry of Health
A: I am honoured that you have asked for my guidance for such a noble cause. HIV positive persons with the combination of carefully selected diet, micronutrient supplementation, moderate exercise and a supportive social environment can maintain optimum immune function. An affective drug therapy can also slow down progression of the disease. It would be better to give them diet consisting of whole grains, fresh fruits and vegetables. Intake of refined carbohydrates, sugar, saturated fat and alcohol should be reduced. Foods rich in vitamins A, C, E, B6 and minerals zinc and selenium should be eaten regularly. Vitamin A is good for their skin. Vitamin C inhibits viral growth and maintains immune strength. Vitamin B6 can enhance immune function and resistance to infection. Vitamin E helps in maintaining immune response to virus and zinc will enhance immune function and resistance to infection. Besides all this, a supportive therapy will play a very important role in maintaining their health and this should include full cooperation of their friends and family members.
Joint PainQ: I am a 50-year-old lady with weight 64kg and height 5 feet. My problem is that I have pain in my joints. Please suggest a diet plan for weight loss for me. Mini Manno
A: According to your age and weight even if you are able to reduce 5kgs you will feel much better. If a person is overweight then a lot of pressure comes on joints and can contribute to osteoarthritis in the hips, back and knees. Fruits and vegetables are good sources of vitamins C and E and high intake of these antioxidant nutrients is associated with lower risk of joint pains. Diets which are rich in poly unsaturated fat and low in saturated fat reduce pain and swelling of the joints. Cold water fish should be eaten two to three times per week to provide omega 3 fatty acids to reduce inflammation of joints. A semi-vegetarian diet including fish, but no meat or eggs can significantly reduce inflammation and pain of joints. Also foods rich in Boron, a trace element that can conserve calcium stores in bone, should be emphasized. Boron rich foods are cabbage, dates, peas, almonds, beans, apples and raisins.
Pale EyesQ: I am a 17-year-old girl with weight 63kg and height 5 feet 6 inches. Is my weight fine according to my height? My lower body is slightly heavy although I walk for half an hour 5 times a week. Can you guide me on how to lose weight? Moreover my eyes and my wheatish complexion have also turned pale. Can you tell me what could be the possible reason for it? Conscious Girl
A: According to your details you need to reduce 10kg with the help of diet and exercise. Regarding your pale complexion I would suggest you to go for Blood CP and ESR tests. If your haemoglobin levels are below the normal range you must go to your family doctor who will give you multivitamins according to your need. As far as your diet is concerned your pale complexion may be due to anaemia. If you are low with your iron stores then you must not drink coffee or tea with your meals as these beverages sharply reduce absorption of iron from foods. You should include vitamin C in your diet as it promotes absorption of iron, thus take a glass or orange juice or other vitamin C rich food with your meals. As far as your weight is concerned try to change your life style. Add more vegetables and fruits to your diet.
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